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This is week 1 of the SECOND MESOCYCLE in the Fall 2023 Hypertrophy Cycle.
Please read the Lengthened ROM Blog, as the philosophy for this current training cycle will reflect all of the principles discussed in this post.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”), such that this “week 1 of second mesocycle” would look to exceed the performance from “week 1 of first mesocycle.”
This cycle is designed in the idea of utilizing a predominance of movements that train the muscle at long muscle lengths and/or provide significant overload tension at the lengthened position of the movement.
For movements that do not overload the muscle in the lengthened position (the exercises that are inherently “lower stimulus” short overload movements) will be progressing in a manner that provides additional stimulus to the portion of the movement where the muscle is lengthened.
We can expect the lower fatigue “short” movements to utilize “partials, reverse dropsets, and “lengthened only sets” as a way to accentuate the lengthened portion of these exercises that are inherently lacking sufficient stimulus at that portion of the ROM.
Per the standard SOP for Evolved Programs, we will progress effort week to week. The objective is to begin the cycle around 4 reps from failure on demanding compound movements and around 1-2 reps from failure for “short overload” single joint movements that have much lower fatigue cost per unit.
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Quad Dominant Squat of choice (see below)
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~3-4 then 2-3 reps from failure)
Rest 2-3 min between work sets
Quad Dominant Squat Movement (stay consistent week to week)
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Hack Squat
Leg Press
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B. Leg Extensions (pause contraction)
1-2 warm-up sets as needed, then:
Look to add approx 5% load from week 1 of prior mesocycle
(or progress reps slightly)
*This was a load that was close to 15-rep max weight
3 Rounds:
6 Reps
Rest 10-15 sec
6 Reps
Rest 10-15 sec
6 Reps
Rest 2 min between rounds
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C. (Weighted) Hip Extensions (see options below)
1-2 warm-up sets, then:
2 work sets x 8-12 Reps (~2 then 1 rep from failure)
Rest 2-3 min between work sets
+ Superset the FINAL SET ONLY with:
Barbell Hip Thrust x 4 sets of 6 Reps (with 15-20 sec rest between)
(use a weight where you *could* get ~12 reps unbroken)
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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D. Decline Sit-ups (weighted as feasible)
Reps 20-15-10 (increasing weight/difficulty each set)
Target ~6-3-2 reps from failure across the 3 sets
+ Superset the FINAL SET ONLY with:
Hanging Knee Raises x 10-20 Reps (~1-2 reps from failure)
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E. Single-Leg Calf Raise (unweighted for pretty much everyone)
Reps 10-9-8-7-6
Alternate legs, and rest only while the opposite leg is working
If you use tempo and purposeful movement, this should be plenty of work!
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
2-3 warm-up sets each, then:
2 work sets x 6-10 Reps (~3 then 2 reps from failure each)
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Wide Grip Pulldowns
Rest 2 min back to A1
Alternative Pull-up Options:
Assisted Machine Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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1-2 warm-up sets as needed, then:
Work sets, look to add approx 5% load from week 1 of prior mesocycle
Complete sets of 5 reps unbroken
Rest only 10-15 sec between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
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C. Cable Costal Press Around
(Costal = Lower chest = cable coming from high to low when you press around)
1-2 warm-up sets as needed, then:
Work sets add slight weight from “week 1” of prior mesocycle
Complete all sets on ONE ARM, then rest and switch
Complete sets of 5 reps unbroken
Rest only 10-15 sec between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
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D. Dual Cable Lateral Raise
set up the cable at approx. wrist height so that it biases the “lengthened” ROM of the exercise)
3 sets of 12-15 Reps (increasing weight to ONE TOP SET)
Target ~4-2-1 reps from failure across the 3 sets
+ Superset the FINAL SET ONLY with:
DB Arnold Press x 6-10 Reps (~2 reps from failure)
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E. Face Away Cable Curls
1-2 warm-up sets, then:
1 tough set of ~12 Reps (~2-3 reps from failure)
Rest 3 min
6-8 Reps At Top of Every Minute x 4-5 minutes
(using the same weight as top 12-rep set)
Final couple sets should be pushing failure for sure if you chose the weight correctly!
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~3-4 then 2-3 reps from failure)
Rest 2-3 min between work sets
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B. Back Rack Reverse Lunge (alternating)
4 total sets x 5-8 Reps PER LEG (10-16 reps total)
Starting with the warm-up, increase weight/effort each set to ONE TOP WORK SET
Target Reps from failure ~8-6-4-3 across the 4 sets
Rest 2-3 min between tougher work sets
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C. Alternate Movements:
3 sets of 10-12 Reps each (increasing weight/effort to ONE TOP SET)
Target ~4-2-1 reps from failure across the 3 sets
Kas Glute Bridge
Rest 1-2 min
Single-Leg Leg Extension
Rest ~30-60 sec between legs
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D. Lying Leg Raise
(weighted as feasible; DB between feet)
2 x 10-15 Reps
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E. Giant Abs Set x 2 Rounds:
Weighted Plank x 45-60 seconds (challenging unbroken)
Reverse Crunches OR Roman Chair leg Raises x 10-20 Reps
Weighted Plank x 50% of the weight from first set (goal to stop 5 sec shy of failure)
Rest 2-3 min
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. Superset Movements:
2-3 warm-up sets each, then:
2 work sets each (see reps from failure for each below)
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-15 Reps
(~1-2 then 0-1 reps from failure across the two work sets)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
(~3 then 2 reps from failure across the two work sets)
Rest 2-3 min back to A1
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B. Alternate Movements:
1-2 warm-up sets each, then:
2 work sets each x 8-12 Reps (see reps from failure for each below)
B1. Single Arm DB Preacher Curl (downslope of bench)
(~2 then 1 rep from failure across the two work sets)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
(~2-3 then 1-2 reps from failure across the two work sets)
Rest 1-2 min back to B1
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C. Superset Movements:
1-2 warm-up sets each, then:
2 supersets each (see reps from failure for each below)
Weighted Pullups x 5-8 Reps then 10-15 Reps (lighter) (~3 then 1-2 reps from failure)
45-Degree Torso Bentover Barbell Rows x 8-12 Reps both sets (~1 rep from failure each)
Rest 2-3+ min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Assisted Machine Pull-ups
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D. (weighted) Dips OR Assisted Dip Machine
1-2 warm-up sets, then:
2 work sets x 6-12 Reps (~2-3 reps from failure each)
Rest 2-3 min between work sets
+ Superset the FINAL SET ONLY with:
DB Fly (pause at stretch) x 8-12 Reps (~2-3 reps from failure)
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E. Alternate “Incline” Movements x 3 sets each:
First is warm-up, then:
Then 2 challenging work sets each
Incline DB Curls x 10-15 Reps (~2 then 1-2 reps from failure)
Rest 1 min
Face-Down Prone DB “Swings” x 20-30 Reps (to technical failure each set)
(use approx. DOUBLE the weight you would use for a set of 15 full ROM lateral raises)
Rest 1 min
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Day 6 – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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Day 7 – REST DAY
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